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How To Stretch My Lower Back

Video: 4 Easy Stretches For Neck And Shoulder Pain

How to Stretch the Lower Back Stretches

See how to correctly perform the 4 neck stretches listed above.Watch Now

Stretches that are not recommended include neck circles or quickly stretching the neck forward and backward or side to side. These stretches may cause muscles strain or place additional stress on the cervical spine.

See Neck Stretches

Stretch 1 Knee To Chest

Lie on the ground with toes pointed to the ceiling, bend the right knee slowly and pull your leg toward your chest gently. Stay in this position for at least 20 seconds, then slowly release and straighten the leg to return to the starting position. Repeat 3 times for both legs.

Knee to chest is an effective way to address lower back pain not only because it stretches the lower back and gluteal muscles, but also because it can help to increase overall flexibility and improve range of motion in the joints. Be cautious with this stretch if you have been diagnosed with osteoporosis.

What You Should Know About Back Pain And Acupuncture

Acupuncture is a safe procedure and therapy when you see a professional certified acupuncturist.

Avoid receiving acupuncture from someone who is not qualified or certified. It helps to do background research on a practitioner. Or, talk to someone you trust who has seen an acupuncturist for back pain. Ask them about practitioners they would recommend or refer.

People who have received acupuncture sometimes report soreness, bruising, and minor bleeding at puncture sites. These issues should clear up and go away in a few days. It also poses little to no risk to overall health.

If youre pregnant, certain types of acupuncture could stimulate labor and delivery. Talk to your acupuncturist about your pregnancy beforehand.

If you take blood thinners or have a bleeding disorder, acupuncture poses some health risks. Make sure to discuss your issues and medications with your acupuncturist before therapy. Bleeding can happen during the therapy, though this is rare.

Needles must be sterile and disposable. But, make sure to keep puncture sites clean after each session to prevent risk of infection. Risk of infection is small if you see a well-trained professional.

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Can Exercising With Sciatica Hurt Me

We urge you not to perform any of these exercises without obtaining your spine specialists advice first. Whatever your level of fitness, remember that even the best trained professional athletes exercise under the guidance of their doctor, physical therapist, or other healthcare expert.

There are different disorders related to degenerative disc disease that can cause sciatic nerve compression and sciatica. Obtaining an accurate diagnosiswhat is the exact cause of your sciatic pain?is an essential answer needed before considering any exercise program.

Keep your expectations about resolving sciatica reasonable. Be gentle with your spine, dont push yourself hard while doing the exercises to avoid exacerbating your sciatic pain or creating a new injury. If exercise increases your pain and/or causes nerve-related symptoms such as weakness, tingling sensations or numbness, stop and contact your spine specialist immediately.

The Secret To A Healthy Pain

Lower back stretches

While stretching can help fill the gaps of a fitness routine, it’s important to stay physically active if you want to avoid lower back pain.

To encourage movement during the workday, climb the stairs instead of taking the elevator, walk across the office to talk to your colleagues instead of emailing or direct messaging them.

One thing I enjoy doing is having standing meetings instead of sitting around a conference table. If you work from home, consider taking breaks outside or invest in a standing desk.

Dr. David Geier is a double-board certified orthopedic surgeon, sports medicine specialist, and bone and joint health expert at Better Life Carolinas. He helps athletes and active people feel and perform their best regardless of age, injuries, or medical conditions. Follow him on Twitter @drdavidgeier.

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The Eight Best Lower Back Stretches

Lower back tightness affects everyone from time to time. Long periods spent sitting, driving, standing, or performing repetitive tasks can cause your back muscles to shorten and become tense.

The best way to avoid this problem is to stretch your back a few times each day, especially after being stuck in the same position for an extended period. If possible, stretch your lower back every couple of hours to keep your spine mobile.

Here are eight of the best exercises for stretching and mobilizing your lumbar spine.

Note: Lower back tightness is sometimes caused or made worse by tight hamstrings. If, after stretching your lower back it still feels tight, make sure you also spend time working on your hamstring flexibility. Check out this article to find out how.

Great Stretching Exercises For Your Spine

Roughly 80% of Americans will experience back pain at some point in their lives, and for most of them the pain will resolve on its own within a few weeks. For millions of people, however, back pain becomes chronic. In fact, back pain is the second most frequently reported medical complaint.

Board-certified orthopedic surgeon Dr. Thomas Jones II and our team at The Spine Institute of Southeast Texas understand the impact of back pain on daily life. Simple activities that most take for granted can be a struggle. It can interfere with many areas of your life, from work to social activities. Seeking medical evaluation is the first step to getting relief.

Treatment for chronic back pain depends on the cause. Dr. Jones formulates a treatment plan for you after a comprehensive evaluation. Your treatments may involve steroid injections, physical therapy, pain-relieving medication, or surgical approaches.

Common causes of back pain include:

by | Aug 11, 2020 | Back Pain |

Low back pain is common in adults. In fact, its estimated that 80% of the population will suffer from some type of back pain in their lives. While that figure is staggering, athletes can pose an even higher risk for back injuries resulting in downtime from exercise and training. It is critical to research the best stretches for low back pain relief.

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The Best Lower Back Stretches For Pain Relief

While your instinct may be to grab the heating pad and retreat to the couch, some gentle stretching can help relieve low back pain by addressing muscle tightness, easing pressure over your nerve roots, and improving the alignment of your spine, says Dr. Mikhael.

Stretching won’t be beneficial in every situation of lower back pain, however, and you may need to check with your doctor to see if stretching will help you. “If you have a history of autoimmune conditions, prior back surgery, or associated bowel or bladder dysfunction with lower back pain, please consult your primary care physician or spine specialist before undertaking stretching at home,” says Dr. Rajneesh. “We would want to rule out large movement and instability of some of the lower back vertebral bones with simple imaging before authorizing stretching.”

Once you’re cleared by your doctor, try these five lower back stretches for gentle relief, as demonstrated by Yu. Aim to do each exercise for at least 30 seconds, focusing on your inhale and exhale to lengthen and deepen the stretch.

How To Stretch Very Tight Lower Back Muscles

Real Simple How To: Stretch Your Lower Back

The lower back is one of the most common areas to experience tension and pain, and by looking at current lifestyle trends, its only going to get worse.

Nowadays we spend most of our time sitting.

Whether that be at your 9-5 desk job, in your car or on your couch all this sitting can be really bad for your lower back.

The good news is that lower back pain caused by poor posture, too much sitting or a lack of mobility and exercise can be relieved through a daily routine of effective lower back stretches.

This is what this post intends to do, to provide a collection of the best stretches you can do to relieve and fix lower back pain.

Please note that this post is not intended to provide a solution for people with serious back issues caused by accidents and injuries which require surgery.

In this case, the best thing to do is to see your doctor or ask them beforehand if these stretches would help you with your lower back.

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Exercises And Stretches To Ease Lower Back Pain

Lower back pain is one of the most common ailments people face, primarily because it has so many causes. Our back and core muscles are involved in nearly everything we do, from walking and lifting to just sitting upright, and not taking care of your back muscles can make even the simplest tasks painful. Here are a few things you can do at home to ease or prevent that dreaded lower back pain.

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Move : Lying Hamstring Stretch

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  • Sit on the floor with your right leg extended and your left foot resting on the inside of your right thigh.
  • Wrap a resistance band around your right foot and grab the ends with both hands.
  • Keeping your leg straight and foot flexed, gently lean forward and pull the band. You should feel a stretch along the back of your leg.
  • Hold for at least 40 seconds or as long as as it feels good.
  • Switch legs and repeat.
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    How To Prevent Lower Back Pain In The Future

    While stretches can be hugely beneficial in relieving lower back pain, it’s also important to change your lifestyle to prevent lower back pain in the future. Here are a few ways you can stop the pain for good.

  • Improve your sitting posture. Merisoiu says, “Ensure your entire back is on the back of the seat with your butt close to the seat. Avoid forming a gap between your lower back and the seat.”
  • Stay active. If you lead a sedentary lifestyle, try to get up and move every hour or so to prevent tension building up in your lower back, and to improve the natural mobility in your joints.
  • Incorporate a resistance band into your workouts. This will strengthen the muscles around your lower back and prevent pain. Try adding a resistance band to your squats, lateral leg raises, bridges, and more.
  • How To Improve Your Lower Back Curve

    Lower back stretches

    Standing with an increased curve, or lordosis, in your low back may seem like a great way to accentuate your derriere however, it can actually have significant consequences.

    Video of the Day

    While a some curvature in your lumbar spine is normal, an imbalance in the muscles of your core and hips can lead to excessive amounts of lordosis and can result in the development of low back pain. Take several easy steps to help improve the curve in your lower back.

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    Strap Stretch For Hamstrings:

    Lie down on your back. Maintain one legs position with the knee up and the foot down. Its the other leg thats being stretched. Put a strap on the palm of that foot . Make sure the leg is straight and stretched and that the foot is facing the torso . Hold the stretch for 60 seconds before switching legs.

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    Fixing Your Low Back Pain

    There is a very high probability that instead of stretching out your back like the top image here, you actually need to extend the back-like in the picture to the right.

    This pain-free posture will relieve the tension on the muscles, ligaments and discs that are most likely causing your pain.

    The easiest way to fix your flexion intolerant low back pain-the right way-is to put your back into extension by laying on your stomach and prop your head up on your two fists, or hold a low cobra hold . Hold that for a couple minutes and youll feel better and that feeling will last much longer and will start you on your path to a happier back.

    If you want a little more challenge and want to strengthen your back-read here for a simple and effective exercise to try anywhere.

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    Why Is Stretching The Lower Back Important Can Stretching Lower Back Muscles Help

    Stretches for lower back pains can help decrease the risk of low back pain and sciatica symptoms. It can also increase your ability to walk, bend, and perform the normal activities of life. If you have low back pain or these stretches do not help, Come see us at Jacksonville Orthopedic Institute. We have a team of experts physicians and physical therapists who are ready to help!

    Mobility And Flexibility Exercises


    These exercises improve range of motion in your hips and spine. That can alleviate tightness that could be contributing to back pain, Carina says.

    Do stretching exercises as often as needed to help control pain, at least two to three times daily. Remember, exercise should be comfortable. If any symptoms occur, see a medical professional.

    Trunk Rotation

    Lying on your back with your knees bent and feet flat, rotate the knees from side to side in a small comfortable arc of motion. Begin with only small movements, making the arc progressively larger as is comfortable. You should feel a comfortable stretch in the lower back and waist area. This can also be done with the feet and knees about shoulder width apart, which moves the stretch lower into the hips. Repeat 10 to 20 times on both sides.

    Knee to Chest

    Lying on your back, pull one knee into your chest using both hands behind the knee. You should feel a comfortable stretch in the lower back and hip. If you feel pain in the front of the hip, discontinue exercise. You can keep the bottom leg flat or bend it with your foot flat on the floor, whichever feels more comfortable. The exercise also can be done with both knees hugged toward the chest, but move one leg into position at a time. Hold 10 to 30 seconds, and repeat two to three times.

    Outer Hip Stretch

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    How Should You Use Lower Back Stretches Like These Yoga Poses To Help Reduce Back Pain

    Although each of the stretches below are helpful on their own, theyre especially beneficial as a flow, New York Citybased yoga instructor Shanna Tyler tells SELF.

    For lower back pain relief, try choosing five or six from the list below as a flow, and plan on holding each pose for 10 seconds to one minute, making sure to take deep breaths throughout the hold.

    If your lower back feels relief with that sequence, you can work up to holding each pose for longer, up to three minutes. In terms of frequency, you can do yoga daily if youd like, but if youre doing beginner yoga for back pain, start with just a couple times per week. Also, many people find it useful to break up these lower back exercises into a few mini-sessions when their back feels particularly tight, like first thing in the morning or after sitting at work all day.

    • Knees to Chest With Slow Rock
    • Reclined Pigeon Pose

    Can Stretches Cure Lower Back Pain

    Sadly, it’s unlikely. While lower back stretches can certainly relieve you from the pain and muscle tightness, rest and strength training also play a part. Stretching is a great form of mobility for the muscles and joints, says Joshi. If you do it regularly it can be great for your lower back, but its important to implement strength training exercises, too. Thisll help iron out any muscle imbalances that mean certain areas are under too much pressure, which could be the root of your pain.

    Stockley adds that while it may feel like the pain is exclusive to the lower back, this is probably not the case, and so its vital to work on the other areas of the body, too. Strengthening the abdominals, glutes, upper back and chest is also important, as your musculature is so interconnected that its rare that pain is coming from just one area, she says. Sticking to only the lower back and overdoing it can induce pain of its own, so always take it slow, and stretch to the point of slight discomfort, never pain.

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    How Can I Reduce Lower Back Pain With Yoga

    Simply put, the movementsand the isometric, or movement-free, holdsused in yoga can help you build both strength and mobility, both of which play a role in reducing low back pain.

    “Yoga is great for working on flexibility and core stability, correcting posture, and breathingall of which are necessary for a healthy back,”Sasha Cyrelson, P.T., D.P.T., O.C.S., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF.

    She adds that yoga is generally safe to do daily. It’s important, though, to make sure you’re in tune with your body and to stop doing anything that makes any discomfort worse.

    “Never stretch into a position of pain, Dr. Cyrelson says. Pain is how our bodies tell us something is wrong. If it actually hurts, ease up on the stretch.” That means you should feel a combination of muscle tension and release, but if theres any pinching, sharp pain, or brief numbness, ease way back on the stretch.

    Lumbar Stretches: Are You Ready To Stretch

    Lower Back Stretch

    Now that you know about these lumbar stretches, its time to test them out. Before you know it, youll be experiencing less pain in your lower back. If you think you may need professional treatment or your lower back pain, make sure to get in touch with us today. Additionally, if youre experiencing neck pain, make sure to check out this guide to discover the causes and treatments of moderate to severe neck pain.

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